Productivity MD

During Ann's pregnancy, she embarked on a transformative journey, implementing a series of adjustments to ensure the health and well-being of both herself and her growing baby. She carefully managed her carbohydrate intake to maintain stable blood sugar levels. Weightlifting became a vital part of her routine, fostering strength and resilience. Each morning, Ann dedicated herself to a routine that helped her start the day with positivity and focus. She also made sure to prioritize quality sleep and effective recovery strategies to remain energized and prepared for the challenges of pregnancy.In today's episode, host Dr. Ann Tsung shares her first pregnancy story and discusses how her eating patterns, sleeping routines, and exercise regimens evolved throughout her entire pregnancy. She explains how she adapted her routines to accommodate her new lifestyle, and how these thoughtful adjustments allowed her to navigate the incredible experience of pregnancy with confidence and vitality.Key Points From This Episode:1.Lifestyle after finding out about the pregnancy.2.How Ann's diet changed during pregnancy3.Consuming slow, complex carbohydrates and supplements.4.What physical activities can you do during your pregnancy?5.Labor is a workout; you're the one doing it. Your body needs to be strong and prepared for it.6.How Ann's sleeping habits changed during her pregnancy.7.”Me time" for self-recovery during pregnancy is essential.8.Choose something that brings you joy, something you've always wanted to do when doing self-recovery.9.Hydration is important during pregnancy.Resources:Oura RingDexcom Continuous Glucose MonitorRhonda Patrick : A longevity scientist researcher. Where I obtained my supplements regimen from and because I love that she is evidence based.Listen to the previous episodes hereEpisode 043 - Lose Those Last Few Pounds! - My 5-Year Intermittent Fasting ExperienceEpisode 044 - How to Eat Healthy Fats to Lose Weight - My 10-Year ExperienceEpisode 045 - Why Weight Gain is a Hormonal Issue and 5 Action Steps to Address It NowWelcome to Productivity MD where you can learn to master your time and achieve the 5 freedoms in life!Show Notes - What Adjustments Did I Make During My First Pregnancy? Time Restricted Eating, Carbohydrate Intake, Weightlifting, Morning Routine, Sleep, and Recovery.Please subscribe and leave a review so you can help others who need the knowledge most discover this podcast. Visit https://www.productivitymd.com/ to learn more Here are 2 WAYS I can help you reconnect with your passions and boost your productivity! 1. Book Your 30-minute COMPLIMENTARY Peak Performance Coaching Call and find out if coaching is right for you: https://calendly.com/tsungannmd/30-minutecoaching2. Join my private FB group for optimized and peak-performing men and women: https://www.facebook.com/groups/509268290766397 Follow Ann Tsung MD, MPH onAnn Tsung on FacebookAnn Tsung on YouTubeAnn Tsung on LinkedInAnn Tsung on InstagramAnn Tsung on Twitterhttps://www.productivitymd.com/2023/10/31/episode-46/

In this episode, Ann Tsung explores the intricacies of weight loss in the context of hormonal issues, shedding light on the obstacles many individuals face. She delves into the pivotal roles played by insulin and cortisol levels and their impact on our bodies' ability to shed excess weight. Ann's insightful discussion goes beyond conventional weight-loss approaches, emphasizing the importance of understanding and addressing these hormonal factors.Moreover, Ann generously shares a roadmap for action, guiding listeners through practical steps to reset their cognitive approaches and embark on a successful weight-loss journey. She emphasizes that true weight loss transcends the mere tallying of calories; it hinges on a transformative shift in one's mindset and approach to wellness. Join us in this episode as we unlock the keys to sustainable weight management, grounded in a profound understanding of the hormonal intricacies at play.Key Points From This Episode:1.When you consume anything refined, it will be converted into glucose or sugar, and your body will secrete insulin.2.Insulin is what helps your body absorb glucose; it also signals the body to store fat.3.When you reduce your calorie intake, your metabolism will actively decrease to match that reduced calorie intake.4.The consumption of artificial sweeteners can still stimulate an insulin response.5.Obesity is a hormonal issue; that's why it's difficult to lose weight when you've been obese for an extended period.6.Cortisol increases your blood sugar levels, which in turn increases your insulin levels.7.Fiber and vinegar can reduce the absorption of carbohydrates.8.The significance of micro habit stackingListen to the previous episodes hereEpisode 043 - Lose Those Last Few Pounds! - My 5-Year Intermittent Fasting ExperienceEpisode 044 - How to Eat Healthy Fats to Lose Weight - My 10-Year ExperienceResources:The Cancer Code: A Revolutionary New Understanding of Medical History by Dr. Jason FungThe Obesity Code: Unlocking The Secrets of Weight Loss by Dr. Jason FungDexcom Continuous Glucose Monitor  Welcome to Productivity MD where you can learn to master your time and achieve the 5 freedoms in life!Show Notes - Why Weight Gain is a Hormonal Issue and 5 Action Steps to Address It Now. Insulin, Cortisol, Time Restricted Eating, Fiber, Vinegar, Protein, and Healthy FatsPlease subscribe and leave a review so you can help others who need the knowledge most discover this podcast. Visit https://www.productivitymd.com/ to learn more Here are 2 WAYS I can help you reconnect with your passions and boost your productivity! 1. Book Your 30-minute COMPLIMENTARY Peak Performance Coaching Call and find out if coaching is right for you: https://calendly.com/tsungannmd/30-minutecoaching2. Join my private FB group for optimized and peak-performing men and women: https://www.facebook.com/groups/509268290766397 Follow Ann Tsung MD, MPH onAnn Tsung on FacebookAnn Tsung on YouTubeAnn Tsung on LinkedInAnn Tsung on InstagramAnn Tsung on Twitterhttps://www.productivitymd.com/2023/10/17/episode-45/

Have you been struggling to shed those last stubborn pounds, only to see them return? It's time to reevaluate your approach to nutrition. Rather than fearing all fats, it's time to embrace the right kinds of fats for a leaner, more energetic you. Join Ann Tsung today as she discusses the benefits of a balanced, fat-rich diet. This dietary approach focuses on the quality of fats consumed, steering clear of trans fats and excessive saturated fats while embracing the nourishing qualities of unsaturated and monounsaturated fats to promote a healthier and more balanced lifestyle. Ann will discuss the essential fats to include in your diet and provide valuable cooking tips to help you on your journey to a healthier you.Key Points From This Episode:1. Why do we need to incorporate fat into our diet?2. When you consume enough healthy fat, it can actually reduce inflammation and help with weight loss.3. What are the various types of fats?4. Incorporate stable, saturated fats into your diet.5. Consume any form of monounsaturated fat.6. Avocados can be your go-to snack.7. Try to cook your food as whole as possible, with few additives.8. Pick one healthy fat that you want to incorporate into your diet and one unhealthy fat to get rid of.Listen to the previous episodes hereEpisode 043 – Lose Those Last Few Pounds! Welcome to Productivity MD where you can learn to master your time and achieve the 5 freedoms in life!Show Notes - How to Eat Healthy Fats to Lose Weight - My 10-Year ExperiencePlease subscribe and leave a review so you can help others who need the knowledge most discover this podcast. Visit https://www.productivitymd.com/ to learn more Here are 2 WAYS I can help you reconnect with your passions and boost your productivity! 1. Book Your 30-minute COMPLIMENTARY Peak Performance Coaching Call and find out if coaching is right for you: https://calendly.com/tsungannmd/30-minutecoaching2. Join my private FB group for optimized and peak-performing men and women: https://www.facebook.com/groups/509268290766397 Follow Ann Tsung MD, MPH onAnn Tsung on FacebookAnn Tsung on YouTubeAnn Tsung on LinkedInAnn Tsung on InstagramAnn Tsung on Twitterhttps://www.productivitymd.com/2023/10/03/episode-44/

Intermittent fasting, a highly popular weight-loss approach, involves alternating periods of eating and fasting. This technique has gained attention for its potential benefits on various aspects of health. By allowing the body to experience fasting periods, intermittent fasting can lead to improved insulin sensitivity, better weight management, and a boosted metabolism.While individual outcomes can differ, incorporating intermittent fasting into your routine holds the promise of positively impacting your overall well-being. In today's episode, Ann Tsung delves into the advantages of "time-restricted eating." She shares her personal journey, techniques, and patterns that you can readily apply and experiment with to determine if this approach aligns with your wellness goals.Key Points From This Episode:1. Intermittent fasting/time-restricted eating: What is it, including benefits, patterns, and timing?2. Exploring the remarkable effects of time-restricted eating on the body.3. How to choose your fasting "window" for intermittent fasting.4. Experience improved deep sleep through intermittent fasting.5. Unlocking time-saving benefits with intermittent fasting.6. Ann's transformative journey to reshape her eating habits.7. The critical impact of sugar, carbohydrates, and protein intake on your diet.8. Monitor and evaluate your eating behaviors and thoughtfully consider your eating patterns.If you’re struggling with your vitality, energy, mood, focus, or sleep, this show is for you. You’ll discover the keys to remove the barriers or blockades that have been holding you back.Please subscribe and review so we can up-level this show for you.Episode Resources Links:Dr. Rhonda Patrick https://www.foundmyfitness.com/topics/fastingDr. Jason Fung - https://www.dietdoctor.com/intermittent-fastingDr. Valter Longo - Fast Mimicking Diet https://www.valterlongo.com/Welcome to Productivity MD where you can learn to master your time and achieve the 5 freedoms in life!Show Notes - Lose Those Last Few Pounds! - My 5-Year Intermittent Fasting ExperiencePlease subscribe and leave a review so you can help others who need the knowledge most discover this podcast. Visit https://www.productivitymd.com/ to learn more Here are 2 WAYS I can help you reconnect with your passions and boost your productivity! 1. Book Your 30-minute COMPLIMENTARY Peak Performance Coaching Call and find out if coaching is right for you: https://calendly.com/tsungannmd/30-minutecoaching2. Join my private FB group for optimized and peak-performing men and women: https://www.facebook.com/groups/509268290766397 Follow Ann Tsung MD, MPH onAnn Tsung on FacebookAnn Tsung on YouTubeAnn Tsung on LinkedInAnn Tsung on InstagramAnn Tsung on Twitterhttps://www.productivitymd.com/2023/09/19/episode-43/

What is the role of a NASA flight surgeon? And what do they do on a daily basis?In this episode, join Ann Tsung as she takes you through her work life as a flight surgeon specializing in aerospace, particularly at NASA, one of the most prominent US government agencies. Explore her integral role as she collaborates closely with astronauts and individuals stationed in space, as well as her responsibilities as a physician working with NASA personnel in Star City. Key Points From This Episode:1. What is a NASA flight surgeon?2. Being sent to Russia to support astronaut training.3. There are actually two physicians in Russia.4. Maintaining inventory in the medical office is part of the flight surgeon's job.5. One of the most important jobs of a flight surgeon is to ensure that the launch and landing run smoothly.6. What do flight surgeons do on a daily basis?7. Building relationships with the Russian staff who work for NASA.8. Life in Star City and what they actually do day-to-day.Episode Resources Links:Aerospace Medicine Residency Programshttps://www.amsro.org/residenciesRotations and Opportunities - Principles of Aviation and Space Medicine Course - July https://www.utmb.edu/pmph/aerospace-medicine/pasm-courseNASA Aerospace Medicine Clerkshiphttps://www.nasa.gov/feature/aerospace-medicine-clerkshipOrganizations- Aerospace Medicine Student and Resident Organization https://www.amsro.org/Aerospace Medical Association https://www.asma.org/for-students-and-residentsUTMB Seminar Series - Lectures in Aerospace Medicinehttps://www.amsro.org/utmb-seminar-seriesConferences - Aerospace Medical Association Annual Scientific Meetingshttps://www.asma.org/scientific-meetings/asma-annual-scientific-meetingUTMB Aerospace Medicine Residency https://www.utmb.edu/pmph/aerospace-medicine/residency/our-programsWelcome to Productivity MD where you can learn to master your time and achieve the 5 freedoms in life!Show Notes - What Does a NASA Flight Surgeon Actually Do in Russia?Please subscribe and leave a review so you can help others who need the knowledge most discover this podcast. Visit https://www.productivitymd.com/ to learn more Here are 2 WAYS I can help you reconnect with your passions and boost your productivity! 1. Book Your 30-minute COMPLIMENTARY Peak Performance Coaching Call and find out if coaching is right for you: https://calendly.com/tsungannmd/30-minutecoaching2. Join my private FB group for optimized and peak-performing men and women: https://www.facebook.com/groups/509268290766397 Follow Ann Tsung MD, MPH onAnn Tsung on FacebookAnn Tsung on YouTubeAnn Tsung on LinkedInAnn Tsung on InstagramAnn Tsung on Twitterhttps://www.productivitymd.com/2023/09/05/episode-42/

A touch of fear is natural and can be beneficial. It serves as your defense mechanism, alerting you to potential dangers and helping you make safer choices.But always worrying about something 24/7 can be detrimental in the long run. That’s why you need to deal with your fears the right way. The key to facing your fears successfully is to take gradual steps. Rushing or attempting overly intimidating actions without giving them much thought may lead to unfavorable outcomes. In this episode, we'll explore cultivating the courage to confront long-standing fears, stresses, and worries. You'll find practical exercises and techniques to empower you to address certain challenges. Ann will guide you through devising a strategy to transform your concerns, facilitating positive outcomes on your own terms. Key Points From This Episode:1. Many times, we avoid things as a defense mechanism.2. Stress and worry are the halfway house to your solution.3. Ann's two biggest fears, how she worked to change her story and limiting beliefs, and the strategy she developed.4. Learn to reflect on the excitement and the journey you went through to achieve your goal.5. Document your limiting beliefs by writing them down.6. Utilize your creativity, opportunities, and resources to make things happen. Innovate fun and creative ways to have amazing experiences with your loved ones.7. Continuously ask yourself, "What is my 'why'?" and work on achieving your goals one by one.8. Instead of jumping into the solution, focus on improving your physiology before addressing the problem.Links Mentioned in Today’s EpisodeTony Robbins Priming - https://www.youtube.com/watch?v=u1JIIF6o0RMChange Your State Change Your Story - https://www.youtube.com/watch?v=uURdAOekA0QTim Ferris - Fear Setting https://tim.blog/2017/05/15/fear-setting/Welcome to Productivity MD where you can learn to master your time and achieve the 5 freedoms in life!Show Notes - 3 Steps to Have the Courage to Face the Fear and Worry We Have Been AvoidingPlease subscribe and leave a review so you can help others who need the knowledge most discover this podcast. Visit https://www.productivitymd.com/ to learn more Here are 2 WAYS I can help you reconnect with your passions and boost your productivity! 1. Book Your 30-minute COMPLIMENTARY Peak Performance Coaching Call and find out if coaching is right for you: https://calendly.com/tsungannmd/30-minutecoaching2. Join my private FB group for optimized and peak-performing men and women: https://www.facebook.com/groups/509268290766397 Follow Ann Tsung MD, MPH onAnn Tsung on FacebookAnn Tsung on YouTubeAnn Tsung on LinkedInAnn Tsung on InstagramAnn Tsung on Twitterhttps://www.productivitymd.com/2023/08/22/episode-41/

In this episode, join our host Ann Tsung as she embarks on a nostalgic journey, recounting her path to crafting a remarkable podcast that has greatly benefited countless listeners in their daily lives. Delve into the intricate stages of her podcast, spanning pre-production, production, post-production, and budget considerations, alongside the pivotal initial strides that birthed this impactful show. It's time to uncover the finer nuances of fashioning your own podcast show as Ann delves into the essence of podcast creation!Key Points From This Episode:1. Discovering the realm of "podcasting."2. Embracing your authentic self without fear and sharing your passion with others.3. Engaging with a podcast creator and marketer.4. Always consider legal aspects before launching your podcast show; consult a lawyer for guidance.5. Carefully selecting a podcast producer/company for essential support and guidance.6. Consider the challenges that you are addressing in your podcast.7. Define your ideal target audience or "avatars" and determine how you can cater to them in your show.8. Craft a meaningful experience for your audience that will leave a lasting impact on their lives.9. Expenses including software, supplies, graphic design, pre-production, production, marketing, website, and post-production costs.Show Notes- https://www.productivitymd.com/2023/08/09/040-my-podcasting-journey-steps-to-starting-your-podcast-and-key-factors-to-consider/Listen to the previous episodes hereVisit https://www.productivitymd.com/ to learn moreEpisode resources links:My podcasting hosting platform - https://podetize.com/Fusebox player - https://podetize.com/Cloud Recording Platform - https://zoom.us/Equipment- Boseen Microphone Shock Mount Mic Holderhttps://amzn.to/3BfySo15 Pack Large Foam Cover Mic Windscreen Microphonehttps://amzn.to/3Bl4RTWHard Case Audio-Technica ATR2100 USBhttps://amzn.to/3GLOC3dAudio-Technica ATR2100x-USB Cardioid Dynamic Microphonehttps://amzn.to/3BqLR6sNEEWER Adjustable Microphone Suspension Boom Scissor Arm Standhttps://amzn.to/3JGkng712 inch LED Ring Lighthttps://amzn.to/3GGtECVWelcome to Productivity MD where you can learn to master your time and achieve the 5 freedoms in life!Show Notes - My Podcasting Journey | Steps to Starting Your Podcast and Key Factors to ConsiderPlease subscribe and leave a review so you can help others who need the knowledge most discover this podcast. Visit https://www.productivitymd.com/ to learn more Here are 2 WAYS I can help you reconnect with your passions and boost your productivity! 1. Book Your 30-minute COMPLIMENTARY Peak Performance Coaching Call and find out if coaching is right for you: https://calendly.com/tsungannmd/30-minutecoaching2. Join my private FB group for optimized and peak-performing men and women: https://www.facebook.com/groups/509268290766397 Follow Ann Tsung MD, MPH onAnn Tsung on FacebookAnn Tsung on YouTubeAnn Tsung on LinkedInAnn Tsung on InstagramAnn Tsung on Twitterhttps://www.productivitymd.com/2023/08/09/episode-40/

In this enlightening podcast episode, Dr. Ann Tsung engages in a thought-provoking conversation with Kristina Mand-Lakhiani the dynamic co-founder of Mindvalley. The focus of their discussion is Kristina's eagerly anticipated book, "Art of Becoming Flawesome."The central theme is the unique concept of 'Flawesome', an idea that promotes acknowledging and embracing our imperfections. Kristina passionately articulates that being Flawesome is not just about accepting one's flaws; it's about achieving a state of peace with them and leveraging these imperfections as stepping stones to success.Furthermore, Kristina delves into the intriguing correlation between the Flawesome philosophy and perfectionism, sparking a fascinating discussion that challenges conventional perceptions. Tune in to this podcast episode for an inspiring exploration of self-acceptance, personal growth, and the transformative power of #BeingFlawesome.Connect with Kristina:Links:Instagram: https://www.instagram.com/kristinamand/LinkedIn: https://www.linkedin.com/in/kristina-mand-lakhiani-73168414/Facebook: https://www.facebook.com/kristinamandMindValley: https://www.mindvalley.com/book/flawesomeWelcome to Productivity MD where you can learn to master your time and achieve the 5 freedoms in life!Show Notes - How to Embrace Imperfections as a Perfectionist - Becoming Flawesome with Kristina Mand-LakhianiPlease subscribe and leave a review so you can help others who need the knowledge most discover this podcast. Visit https://www.productivitymd.com/ to learn more Here are 2 WAYS I can help you reconnect with your passions and boost your productivity! 1. Book Your 30-minute COMPLIMENTARY Peak Performance Coaching Call and find out if coaching is right for you: https://calendly.com/tsungannmd/30-minutecoaching2. Join my private FB group for optimized and peak-performing men and women: https://www.facebook.com/groups/509268290766397 Follow Ann Tsung MD, MPH onAnn Tsung on FacebookAnn Tsung on YouTubeAnn Tsung on LinkedInAnn Tsung on InstagramAnn Tsung on Twitterhttps://www.productivitymd.com/2023/07/11/episode-39/

In this podcast episode, Dr. Ann Tsung shares her insights on how to achieve your goals and increase productivity by getting into the flow state. She discusses the importance of identifying your strengths, taking action, being resourceful, and taking micro steps. Here are five key takeaways from the episode:Identify your top five strengths: To achieve your goals, it's important to identify your top five strengths and challenge yourself to use them in new ways. By continually pushing yourself to improve in these areas, you can increase your productivity and flow.Find the right challenge-skills balance: To get into the flow state, you need to find the right balance between challenge and skill. The challenge should be about 4% above your skill level. This will help you stay engaged and focused on the task at hand.Take micro-steps: To achieve your goals, it's important to take small, manageable steps. This will help you avoid feeling overwhelmed and make progress towards your goal.Be resourceful: To achieve your goals, you need to be resourceful and find creative solutions to problems. This may involve hiring coaches or assistants or finding new ways to use your strengths.Embrace your confidence: To achieve your goals, you need to have confidence in yourself and your abilities. Embrace your strengths and use them to overcome challenges and achieve your goals.Resources Links:High 5 Test: https://high5test.com/Steve Kotler -https://www.stevenkotler.com/https://www.flowresearchcollective.com/Welcome to Productivity MD where you can learn to master your time and achieve the 5 freedoms in life!Show Notes - How to Supercharge Your Productivity by Finding and Stretching Your Top 5 StrengthsPlease subscribe and leave a review so you can help others who need the knowledge most discover this podcast. Visit https://www.productivitymd.com/ to learn more Here are 2 WAYS I can help you reconnect with your passions and boost your productivity! 1. Book Your 30-minute COMPLIMENTARY Peak Performance Coaching Call and find out if coaching is right for you: https://calendly.com/tsungannmd/30-minutecoaching2. Join my private FB group for optimized and peak-performing men and women: https://www.facebook.com/groups/509268290766397 Follow Ann Tsung MD, MPH onAnn Tsung on FacebookAnn Tsung on YouTubeAnn Tsung on LinkedInAnn Tsung on InstagramAnn Tsung on Twitterhttps://www.productivitymd.com/2023/06/26/episode-38/

In this episode of "It's Not Rocket Science," host Dr. Ann Tsung invites Dr. Diana Mercado-Marmarosh, a family medicine physician and ADHD life coach, to discuss the impact of ADHD and distractions in today's world. They explore how ADHD affects not only those diagnosed but also individuals who experience distractions in their daily lives. Dr. Mercado-Marmarosh highlights the importance of understanding ADHD and shares valuable tips for improving productivity, achieving life balance, and supporting individuals with ADHD.About Dr. Diana Mercado-Marmarosh:Dr. Diana Mercado-Marmarosh is a highly respected Family Medicine Physician with extensive experience as a Clinic Medical Director and Chief Medical Officer. She is also the founder of OverAchieve Life Coaching, where she empowers physicians and healthcare professionals to create systems that are easy to implement with ADHD, supporting their zone of genius and reclaiming 5-10 hours per week of their personal life. With her guidance, clients learn to leave work at work and achieve a better work-life balance. Diana is happily married with two preschool-aged children and enjoys travel, painting, dancing, yoga nidra meditation, and exploring different cultures.Links:Website: www.adhd-lifecoach.comPodcast: Available in Google Play, Podbean: Beyond ADHD A Physician‘s PerspectiveIG: @beyondadhdlifecoachTikTok : @beyondadhdlifecoachLinkedin: @drdianamercadomarmaroshFacebook Group: Beyond ADHD: A Physician's PerspectiveWelcome to Productivity MD where you can learn to master your time and achieve the 5 freedoms in life!Show Notes - Thriving with an Easily Distractible Mind | ADHD and High Performance w/ Diana Mercado-MarmaroshPlease subscribe and leave a review so you can help others who need the knowledge most discover this podcast. Visit https://www.productivitymd.com/ to learn more Here are 2 WAYS I can help you reconnect with your passions and boost your productivity! 1. Book Your 30-minute COMPLIMENTARY Peak Performance Coaching Call and find out if coaching is right for you: https://calendly.com/tsungannmd/30-minutecoaching2. Join my private FB group for optimized and peak-performing men and women: https://www.facebook.com/groups/509268290766397 Follow Ann Tsung MD, MPH onAnn Tsung on FacebookAnn Tsung on YouTubeAnn Tsung on LinkedInAnn Tsung on InstagramAnn Tsung on Twitterhttps://www.productivitymd.com/2023/06/10/episode-37/